Orange Nutrition

Oranges are loaded with essential nutrients and make an excellent addition to any healthy meal plan. Knowing more about the nutrition content of oranges may motivate you to add them to your daily menus.

Calorie Content and Macronutrients

One cup of a regular orange (cut up into sections) provides you with 85 calories. The same portion of an orange contains 1.7 grams of protein, 0.2 grams of fat, 21 grams of carbs, 4.3 grams of fiber, and 17 grams of natural sugar.

Macronutrients (Vitamins and Minerals)

Vitamin C is the main micronutrient oranges provide. Other vitamins and minerals found in oranges include phosphorous, potassium, magnesium, calcium, folate, and vitamin A.

Orange Nutrition Content Comparison

The chart below compares the macro and micronutrients of different types of oranges (for 1-cup portion sizes) based on information provided by the U.S. Department of Agriculture's National Nutrient Database.

Folate

Potassium

Phosphorous

25 milligrams

39 milligrams

21 milligrams

42 milligrams

35 milligrams

Magnesium

18 milligrams

23 milligrams

21 milligrams

27 milligrams

20 milligrams

Which Is the Healthiest?

All types of oranges, tangerines, and citrus juices contain essential nutrients and are similar in content nutritionally. Orange juice is the highest in vitamin C and potassium but also contains the most calories. Raw oranges provide fewer calories (and more satiating fiber) than juices and are generally the better choice.

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